CrossFit

Warm Up

Lacrosse Ball on Shoulders (30 sec front & back, both sides)
Lacrosse Ball on Plantar Surface (30 sec per side)
Foam Roller or Barbell on Calves (60 sec per side)
Then 3 Rounds
5 Kipping Pullups
5 Pushups
10 DB Thrusters (light)
150 m Run
Then
5 min Double Under practice
Strength WOD

Double KB Strict Press
4×10
Work to a fairly heavy set

 

WOD

For Time

“Row, Annie, Row”
1,000 m Row
50-40-30-20-10
Double Unders
Situps
1,000 m Row

No Double Unders? Do attempts at 35-30-25-20-10

Intensity

Warm Up

3 Rounds
150 Run
40 Ft Bear Crawl
5 Inch Worms
10 Step Ups

 

WOD 1

4min AMRAP
10 Single Arm DB Press (each arm, 30/20)
20 Mountain Climbers

4min AMRAP
10 DB rows (L+r=1)
10 Box Jumps (24/20)

4min AMRAP
10 Plank Walkups
10 DB Thrusters

4min AMRAP
10 Ring dips
10 DB Front Rack Step Ups (total)

 

30 seconds to transition between each 4-minute AMRAP

 

WOD 2

“Hawt Abs”

For Time
21-15-9
V-Ups
Russian Twists (R+L=1)(30/20)
Superman